Wednesday, August 11, 2010

Javier

400 swim freestyle
400 reverse IM - each 100 is butterfly "snow angel" drill/drill/swim/fly kick on side by 25's
1:00 rest
6 sets of:
1 x 200 as follows:
50 easy choice skulling
50 choice drill NO FREE
100 kick on back negative split, with good explosive dolphin kick off each wall to the breakout
:10 rest
:20 FAST vertical dolphin kick
:10 rest
1 x 100 swim IM - moderate with good turns & breakouts
:30 rest after each 100 IM
After 6th set, check HR immediately & OML (one minute later)
Finish up with...
16 x 50 @ :50 as follows:
2- pull free br 3/7 by 25's
2- swim/kick by 25's NO FREE
200 easy drill after #16 = 3600 scm
Looking forward to seeing you both real soon. Drink plenty of water today and try to stretch for ten minutes after workout. Have a great day!